Grilled steak
- 200 g lean beef
- Steamed or sautéed vegetables
High in protein, so it keeps you full until evening. You can have half the portion with a cup of rice.
Lunches under 400 calories
A protein-rich lunch that keeps you full until evening. Every meal here is under 400 calories.
Medically reviewed by Dr. Mohammad N. Alajmi · Updated
Portions are for an adult on a weight-loss diet. If you are on weight-loss injections or after bariatric surgery, adjust portions to your clinic plan and eat the protein first.
Grilled fish fillet
- 250 g salmon or any fish
- Salad or grilled or steamed vegetables
Rich in healthy oils and zinc. Add half a cup of rice or a medium boiled potato if you like.
Tuna sandwich
- 2 medium slices of brown toast
- 1 can of tuna in water (50 g drained)
- Lettuce and cabbage
- Light tartar sauce or light mayonnaise (optional)
With boiled or air-fried potatoes if you like.
Greek salad
- 50 to 70 g feta
- Lettuce, tomato, cucumber and olives
- 1 teaspoon olive oil
Olive oil is rich in unsaturated fats that are good for the heart.
Grilled chicken breast
- 150 g chicken breast
- 1 teaspoon Caesar dressing
- Lettuce and croutons
With salad or grilled vegetables, or half a cup of rice. You can also dice it into a Caesar salad, choosing the lowest-calorie dressing.
Tacos
- A small or medium tortilla
- Red kidney beans in tomato sauce
- Vegetables and grated cheddar
Fairly rich, so keep the portion small. Add chilli if you like.
Portion-controlled basmati rice
- 1 cup cooked rice (about 220 kcal)
Cook with as little oil as possible, ideally steamed, with spices. Serve with half a grilled chicken breast, 70 g lean lamb, 8 medium shrimp or a can of tuna in water.
Grilled shrimp
- 12 medium shrimp
- Grilled, steamed or air-fried
With vegetables, half a light Arabic bread or half a cup of rice. Squeeze over some lemon. You can also serve it in a roll with a slice of low-fat cheese.
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